PLAYING A LITTLE CATCH UP
Things at work have been a little hectic lately (plus they IT guy made it impossible for me to update my blog from my workstation) so I had to wait for an off day to roll around to get this done. So, now I have to make up for 3 days. Here goes:
MONDAY … CHEST/TRICEPS/DELTS/
*Flat Bench Press … 4 sets of 10
Incline DB Press … 3 sets, 8/6/6
Hammer Press … 4 sets of 10
Pec Dec … 3 sets, 10/8/6
Seated DB Press … 3 sets of 8
*Superset DB raises (front and side) … 3 sets of 10
Lateral Pull Downs … 3 sets, 10/8/6
DB Extensions … 3 sets of 10
Dips … 2 sets to failure
*Shrugs … 3 sets, 15/12/10
It was a good workout. I was able to stay focused and keep on track. Usually Mondays are difficult on the mind but today was good. The exercises marked with an * are ones that I increased weight on over last week.
TUESDAY … TREDMILL MANIA/ABS
Time: 39:00
Distance: 2.66 miles (which happens to be the distance around Talladega Superspeedway, only 10 minutes from my home)
Calories Burned: 239.4
2 sets to failure of decline crunches and reverse crunches.
The hip was better today. One thing I have learned is to listen to my body. It was good to get back on the TM without pain. I will probably be able to up the speed a little in the next week or so. I noticed that I was not laboring as much and my heart rate was a little lower than it has been at the high interval sections. I will probably do another week at this speed. Then, based on that, will probably go up a half or even a whole mile per hour.
WEDNESDAY … QUADS/CALVES
Felt good this morning when I hit the gym. I think doing cardio on the day before and the day after working legs is actually doing some good. I was afraid that one might hurt the other but so far that has not been the case. I increased weight on all my exercises today and even added a twist to the calf routine.
I had not done squats in a couple of weeks so I threw them in the mix today. For some reason, I did not do presses, but I think the squats made up for it. Next week should be back to normal.
Squats … 4 sets 10/8/6/6/
Leg Extensions … 3 sets 12/10/8
Hamstring Curls … 3 sets 10/8/6
Standing Calf Raises … 3 sets 12/10/8
The twist to the calf routine was this: on the last rep of each set I held the weight at the top of the motion (squeezing the calf muscles) till the burn was intense. This was the first time I had ever done this but it felt pretty good. Does anyone else do something similar to this?
Tomorrow is cardio and abs.
